Protein Calculator for Indian Diets
A clear SOVOR planning estimate informed by ICMR-NIN guidance
Protein & Nutrition Calculator
Get personalized protein, calorie, and vitamin recommendations for Indian diets using ICMR-NIN guidance
"In 21 years serving across India's toughest terrains, I learned what poor nutrition does to performance and recovery. I built Sovor Edge because I couldn't find a single plant protein that met ICMR standards, had no gums or fillers, and was honest about what was inside."
— Col. Arvind Jadli (Retd.), Founder, Sovor
How We Calculate Your Results
▼BMR Formula: Mifflin-St Jeor (1990) — the gold standard for calorie estimation. Male: (10×W) + (6.25×H) − (5×A) + 5. Female: (10×W) + (6.25×H) − (5×A) − 161.
Protein Targets (per kg bodyweight): General Wellness 0.8–1.0g · Weight Management 1.2–1.6g · Muscle Building 1.6–2.2g · Healthy Aging 1.2–1.5g · Energy & Focus 1.0–1.3g
Plant Protein Adjustment: +15% for vegetarian/vegan diets to account for lower digestibility of plant proteins (ICMR-NIN 2024 guidance).
Vitamins: B12 2.4 mcg/day (ICMR). D3 600 IU under 60 · 800 IU above 60 (NIN 2024).
⚠️ Important Disclaimer
- Results are estimates based on ICMR-NIN 2024 population guidelines — not medical advice.
- Individual needs vary based on medical conditions, medications, and other factors.
- Consult a registered dietitian or physician before making significant dietary changes.
- Sovor Edge is FSSAI certified (Lic. No. 12625999000157). For adults 18+.
Protein Calculator for Indians — Daily Protein Requirement
Updated September 2026 · Last reviewed September 16, 2026
Welcome to India's most comprehensive protein calculator designed specifically for Indian diets. Our calculator uses ICMR-NIN 2024 guidance and accounts for the 15% lower digestibility of plant proteins, providing more accurate recommendations for vegetarians and vegans.
Indian Food Protein Calculator
Use your result above to plan protein from familiar Indian foods. Values are approximate and vary by recipe, serving size, and preparation.
- Paneer: approximately 18-20g protein per 100g.
- Cooked dal: approximately 7-9g protein per 150g bowl.
- Cooked chickpeas: approximately 14-15g protein per 150g bowl.
- Two eggs: approximately 12-13g protein.
For a personalized estimate, enter your weight, activity level, dietary preference, and health goal in the calculator above.
Why Use Our Protein Calculator?
Most Indians consume only 40-50g of protein daily, while the body needs 60-80g for optimal health. Our protein calculator provides personalized recommendations based on your age, gender, weight, height, activity level, dietary preference, and health goals.
Key Features:
- ICMR-NIN 2024 guidance Compliant: Based on latest Indian nutrition guidelines
- Plant Protein Adjustment: 15% increase for vegetarian/vegan diets to account for digestibility
- Personalized Results: Tailored to your body composition and lifestyle
- Vitamin Recommendations: B12 (2.4 mcg) and D3 (600-800 IU) based on age
- Free Forever: No registration or payment required
Daily protein requirement for Indians (by weight and goal)
The protein calculator above uses ICMR-NIN guidance. As a quick reference, here is the approximate daily protein requirement for common Indian body weights and goals:
| Body weight | Sedentary (0.8 g/kg) | Active (1.2 g/kg) | Muscle gain (1.6 g/kg) |
|---|---|---|---|
| 50 kg | 40 g | 60 g | 80 g |
| 60 kg | 48 g | 72 g | 96 g |
| 70 kg | 56 g | 84 g | 112 g |
| 80 kg | 64 g | 96 g | 128 g |
Vegetarians and vegans should add roughly 15% to these numbers because plant protein is slightly less digestible — the protein intake calculator applies this automatically.
How the protein intake calculator works
- Enter your body weight, age and gender.
- Choose your activity level and goal (maintain, weight loss, muscle gain).
- The protein calculator returns your daily target in grams and a per-meal split.
- Compare it against the Indian food protein chart below to plan your day.
Protein calculator for weight loss
For weight loss, aim for 1.2–1.6 g of protein per kg of body weight. Higher protein keeps you full, protects muscle and improves body composition. Use the protein calculator with the "weight loss" goal to get your number, then build meals around dal, paneer, curd, soya and eggs.
Protein calculator for women
Indian women consistently under-eat protein. The protein calculator works the same for women, but requirements rise during pregnancy, breastfeeding and after 60. Use the calculator with your current weight and adjust upward if you are in any of these groups.
Indian food protein chart
How much protein is in everyday Indian foods? This is the fastest way to hit the target the protein calculator gives you:
| Food (100 g / 1 katori) | Protein |
|---|---|
| Paneer (100 g) | ~18 g |
| Soya chunks (100 g dry) | ~52 g |
| Moong dal (1 katori cooked) | ~7 g |
| Rajma (1 katori cooked) | ~8 g |
| Chana (1 katori cooked) | ~7 g |
| Curd (1 katori) | ~5 g |
| Milk (250 ml) | ~8 g |
| Peanuts (30 g) | ~8 g |
| Egg (1 large) | ~6 g |
Hitting 60–80 g from Indian food alone takes planning. A daily plant protein like Sovor Edge adds 21 g per serving with B12, D3 and Ashwagandha — the easiest way to close the gap the protein calculator reveals.
Protein calculator — frequently asked questions
How much protein per day do I need?
Most adults need 0.8–1.0 g per kg of body weight; active people and those training need 1.2–1.6 g/kg. The protein calculator gives your exact number.
Is there a free online protein calculator for Indians?
Yes — this free protein calculator is built for Indian diets and uses ICMR-NIN guidance, not Western defaults.
Can the protein calculator help with muscle gain?
Select the muscle-gain goal to get a 1.6 g/kg target, then combine it with resistance training.
Vitamin B12 and D3 Recommendations
Beyond protein, our calculator provides evidence-based vitamin recommendations following ICMR-NIN 2024 guidance.
Vitamin B12 Requirements:
- All adults: 2.4 mcg per day
- Pregnant women: 2.6 mcg per day
- Lactating women: 2.8 mcg per day
- Critical for vegetarians/vegans: No plant foods naturally contain B12
Vitamin D3 Requirements:
- Adults 18-60 years: 600 IU (15 mcg) per day
- Adults 60+ years: 800 IU (20 mcg) per day
- 80% of urban Indians are deficient despite living in a sunny country
The Indian Protein Gap Crisis
Indian diets vary widely. Many people find it difficult to distribute protein across meals when time, budget or food preferences limit their choices. Use the calculator as a general planning estimate, not a diagnosis or medical assessment.
To bridge this gap, many Indians are turning to plant protein supplements that provide complete nutrition beyond just protein.
About Sovor Edge - Complete Daily Wellness Plant Protein
Based on your calculator results, you may discover nutrition gaps in your diet. Sovor Edge is India's first daily wellness plant protein designed specifically to fill the three critical gaps in Indian vegetarian diets:
- 21.6g Complete Plant Protein: All 9 essential amino acids from pea and brown rice protein blend
- 2.2 mcg Vitamin B12: Optimal daily dose in bioavailable methylcobalamin form for vegetarians
- 400 IU Vitamin D3: 100% RDA from vegan lichen source for bone health and immunity
- 100mg Ashwagandha: KSM-66® clinical-grade adaptogen for stress management and energy
- Digestive Blend: 200mg enzyme blend for easy absorption and no bloating
Sovor Edge plant protein is FSSAI certified (License No.: 12625999000157), third-party lab tested, and formulated following ICMR guidelines. It's not just protein - it's complete daily wellness in one scoop. Pre-book now at ₹799 (50% OFF regular price of ₹1,599) with COD available. Limited to first 1,000 customers. Ships November 1st, 2025.
Learn more about Sovor Edge daily wellness plant protein and how it complements your protein calculator results.
Related Resources
- Sovor - Plant-Based Wellness for Indians
- Sovor Edge Plant Protein - Complete Daily Wellness
- Free Protein Calculator for Indians
Medical & Legal Disclaimer
This calculator provides general nutritional guidance only and is not a substitute for professional medical advice, diagnosis, or treatment.
The recommendations are based on ICMR-NIN 2024 guidelines for healthy Indian adults. Individual nutritional needs may vary based on genetics, health conditions, medications, activity levels, and other factors.
Always consult your healthcare provider before:
- Starting any new dietary supplement, including Sovor Edge
- Making significant changes to your diet or nutrition plan
- If you are pregnant, breastfeeding, or planning to become pregnant
- If you have any medical conditions (diabetes, kidney disease, heart disease, thyroid disorders, etc.)
- If you are taking any medications or have food allergies
- If you are under 18 years of age
Product Information: Sovor Edge is a dietary supplement designed to complement a balanced diet, not replace it. It is not intended to diagnose, treat, cure, or prevent any disease. Results may vary. This product is for adults 18+ only.
FSSAI Compliance: Sovor Edge is manufactured in FSSAI-certified facilities (License No.: 12625999000157) following GMP, ISO, and HACCP standards. However, individual suitability should be confirmed with a healthcare professional.
For personalized nutrition advice tailored to your specific health needs, please consult a registered dietitian (RD), nutritionist, or qualified healthcare provider licensed to practice in India.
Scientific References
- Indian Council of Medical Research (ICMR). "Nutrient Requirements for Indians - A Report of the Expert Group." 2020.
- National Institute of Nutrition (NIN). "Dietary Guidelines for Indians." 2024.
- Journal of the Association of Physicians of India (JAPI). "Prevalence of Vitamin B12 Deficiency in Indian Population." 2021.
- Indian Journal of Endocrinology and Metabolism. "Vitamin D Deficiency in Urban Indians." 2022.
- Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition. 1990.
Health & information disclaimer. This page is general information, not medical advice. Protein needs vary by individual; consult a qualified doctor or registered dietitian before changing your diet or supplements, especially if you are pregnant, diabetic, on medication, or managing a health condition. Product claims reflect manufacturer-declared and FSSAI-compliant labelling. Sovor is not a substitute for a balanced diet or professional medical care.